Fly Angling for Holistic Wellness
When considering the imagery of a fly angler perched within a crystal clear trout stream, drawing long elegant casts while nestled between snow-capped peaks and deep green conifers, it isn’t difficult to imagine how this pastime may enhance our well-being. And while there have been many who’ve likened fly fishing to yoga over the years, and for good reason, the wellness-focused elements that compose the foundation of fly fishing reach well beyond any one school of thought. Fly angling has long been known as being that of a greatly therapeutic sport; one rich in time spent exploring pristine fisheries ,wild terrain, as well as urban areas of natural refuge. For those who’ve chosen to develop a deeper relationship with their time on the water, it may even be considered that of a full and well-rounded wellness practice in and of itself, composed of endless potential to improve our health and quality of life. Not only does fly fishing inherently lean towards a mindful movement practice, it also offers ample opportunity to incorporate and experience additional wellness methods into any given venture. Here are just a few ways that it can enrich our lives and contribute to our well-being.
Time in the Outdoors. The body of research that now supports the benefits of spending time outside is both voluminous and encouraging. Improved sleep, reduced stress, greater immune function, and better respiratory health are just a few of the many areas where both physical and mental health are boosted by the outdoors. According to a 2019 study that analyzed data from 19,806 participants, their results found that spending a minimum of 120 minutes outside weekly showed substantial progress within the above areas. Even more, evidence found while studying Forest Bathing in Japan presented a marked decrease in blood pressure and heart rate within those participants who engaged in regular visits to green spaces. Learn more about the many benefits of exercise in the outdoors here.
Fly Casting as Mindful Movement. With an aesthetic that’s characterized by grace and intention, the presence of a flow-like meditative quality is firmly embedded in fly casting. Similar to any application of mindful movement(think yoga, tai chi, or even modern dance), the practice of casting facilitates space to slow down and experience the benefits of a mind-body connection. With various styles to explore and master, from single hand to two hand variations, there’s ample opportunity to continue to learn, refine, and even develop new neural pathways. For an additional layer of connected-ness, integrating a breath work practice while fly casting can offer even more benefits.
Natural Movement. For those who choose to walk and wade while fly fishing, you’ll likely find yourself fully immersed within a myriad of natural movement patterns throughout any given outing. Walking in and of itself provides enormous benefits that range from stress reduction, cardiovascular health, and cognitive improvement. Additionally, more recent research, including the findings from this JAMA Neurology published study, demonstrate that those who regularly walk significantly lower their risk of developing dementia. Meanwhile, wading through a moving current asks for a keen sense of balance and proprioception, full body strength, and clear focus. Beyond our basic locomotion, we have the opportunity to engage with additional natural movement patterns as we move through variable and un-groomed terrain. Think climbing up and down steep riverbanks, hip-hinging to crawl beneath low hanging branches, stepping up and over downed trees, and squatting to catch, handle, and release fish.
Cold Plunge Potential. While many target a wide variety of fish on a fly rod, from saltwater species such as permit or tarpon to warm water species such as musky or bass, a large demographic of fly anglers choose to explore those coldwater trout fisheries that boast gin-clear water that are oftentimes either spring or mountain fed. With an emphasis on “coldwater”, which is in fact an eco-prerequisite for wild and native trout to survive, these rivers and streams typically range in temperature from 40 to 70 degrees Fahrenheit, with optimal temps hovering between 52 to 64 degrees. Coincidentally, the ideal temperature range for cold plunging is generally understood as being between 50 and 59 degrees. If you’ve chosen to take a hold of the trending practice of cold plunging, why not complement your fly fishing outing with a quick invigorating dip before packing it in for the day? Check out this recent Mind Body Green article that highlights the many science-backed therapeutic benefits of cold exposure here, along with some great how-to recommendations for beginners.
In an era where many of us are living within the constraints of long to-do lists, tight timelines, and limited opportunity to invest in our holistic wellness, discovering a practice that seamlessly checks so many of the health-focused boxes is an inarguable win. Whether you’re in need of a quiet solo expedition characterized by introspection, or an avenue to meet new people and enjoy a day outdoors among friends, the versatility of fly angling offers a wealth of wellness for everyone.
6 Tips to Improve Your Walk & Wade Balance Abilities From Home
Walking and wading, seemingly simple and straight-forward, can introduce a good deal of unexpected physical challenges. Especially while exploring more wild and ungroomed landscapes, increasing our capacity to move well while we explore our favorite fisheries and wild places will hopefully continue to lead us back to them for many years to come. While simply getting out into the woods and on the water is a surefire way to help keep us moving in the right direction, there are a good deal of small and simple gestures that we can incorporate into our daily lives that can have an equally beneficial impact. For those fly anglers who love to spend their days walking amidst varied terrain, as well as for those who are new to wading, working on improving and refining the basic mechanisms and skills that support those endeavors is essential.
1: Single Leg Balancing-For the yogis and martial artists in the crowd, you’re likely familiar with plenty of instances where you utilize single leg balancing while practicing postures or delivering a kick. What many don’t consider is the fact that walking itself(or running for that matter) is a form of single leg balancing, albeit one that’s typically performed at a quicker pace. Within the context of walking and wading, we’re frequently asked to balance on one leg for at least slightly longer periods of time. Whether you’ve wound up with a fly mysteriously secured to a wading boot lace or you’re securely standing on one foot while carefully pulling the other from the grips of an unexpectedly deep sink of mud, having the ability to stand well on one leg will serve you well.
Try: Simply standing on one foot/leg for a period of time everyday. You may choose to lift one foot off of the ground while brushing your teeth, waiting for a kettle of water to boil, or standing in line at the grocery store. Feel free to utilize the wall or another stable object nearby for added support, and increase your single leg balance duration over time. Be sure to practice on both legs.
2: Balanced Walking-Truth be told, all walking is a balanced walk of sorts(hence the above reference to walking really being a version of single leg balancing). That said, there can be various circumstances that we encounter while fly angling that may require a shift away from our typical everyday walking gait. The most obvious obstacles include walking across downed trees, over a bed of boulders or rocks, or through a tight and narrow passageway. Having regularly exposed ourselves to some level of walking that mimics these types of situations is a great way to build some neuromuscular awareness and preparedness.
Try: Incorporating a “tightrope” style of walk into your daily walking routine. While in the driveway, yard, or indoor space, take some heel to toe walks both forwards and backwards. If you have lines in your space that are easy to follow(such as lines in a sidewalk, tiles on the floor, etc.) feel free to incorporate that tool as well. Eventually you can literally uplevel your walks by balancing on a 2x4.
3: Being Barefoot-The unfortunate reality of most modern footwear is that it prohibits our feet from feeling the varied ground structure beneath them. The result is an overall lack of both strength and resiliency in our feet as well as our ankles. One of the best ways to begin offering our feet the opportunity to become stronger and more self-sufficient is to simply kick off our shoes from time to time(and bearing weight/moving around). While footwear(even the more supportive versions) may be required by some for a good portion of the time, incorporating some barefoot standing and walking into our daily lives will go a really long way.
Try: You guessed it, start spending more time barefoot. If you’re one who almost always has some type of footwear on, be it shoes, sandals, slippers, and the like, you may actually find that your feet get a little sore in the same way that any muscle group fatigues after being engaged. Ease into it if needed, and begin to diversify the environments where you walk barefoot over time(carpet, hardwood floors, outdoor areas, etc.). For those who’re interested in transitioning to minimalist style footwear, this can be a nice way to add more barefoot style walking into your lifestyle.
4: Toe Neuromapping-We tend to think of each of our fingers as individual components that contribute to the whole of each of our hands, but in less circumstances do we really consider our toes in the same regard. Truth be told, strong toes and toes that are strongly connected to our brains are integral to our firm connection to the ground, and likewise our balance. When considering our toes as kickstands of sorts, we begin to uncover the potential to create greater balance within the work of strengthening the individual composite pieces of the whole. While this particular practice may require a certain degree of patience, most see a large degree of improvement pretty quickly.
Try: While either seated or standing in a comfortable position(ensuring that you’re barefoot), begin by lifting and lowering just one of your big toes. Now switch to your other big toe. Toggle between lifting and lowering your big toes for several reps, then move onto lifting and lowering the set of small toes(all but the big toe) on one of your feet, then switching to the other for several reps. Note that it may take some time to build the neuromuscular connection between your toes and your brain, so be patient.
5: Vestibular Drills-While it’s typical to spotlight the more obvious muscles, limbs, and components of our bodies that we utilize while walking, wading, and balancing, the Vestibular system itself is absolutely one of the most central players. One of our sensory systems, it’s composed of our inner ear canal and ocular structure. For those who’ve worked with PT’s or occupational therapists for varying issues such as vertigo, you’re likely familiar with some of the various vestibular drills that can be of great assistance while helping to maintain health within this system. The great thing about some of these exercises is that they can even be practiced while sitting down, contrary to what most imagine when considering work to support standing balance in particular.
Try: Take a seat and extend one arm out straight out in front of you in a thumbs-up position. Keeping your eyes fixed on your thumb ahead, turn your head to the left, then return to center and turn your head to the right. Now lift your head upwards, followed by lowering it downward. Try several reps in all four directions. To progress, try it while standing, eventually moving to a single leg balancing position.
6: MFR(Myofascial Release) For Your Feet- More and more we’re finding that engaging with the soft tissues of our bodies can be helpful in a myriad of ways. With that, another oftentimes overlooked element that impacts our ability to balance is that of the neurosensory capacity of our feet as well as the overall health of the many bones, joints, and soft tissues that compose them. Utilizing a simple and consistent MFR practice can be an excellent way to help aid in the mobility and articulation of all of the above while we create feet that are able to sense and respond to stimuli.
Try: Rolling out of the soles of your feet is a great introduction to MFR, though depending on the individual you may choose to vary the application as well as the style of ball(s) that you utilize. For beginners as well as those who have fairly sensitive feet, a tennis ball can be a great place to start, as they tend to be softer and more forgiving. There are various MFR specific balls on the market that are great options as well. While rolling your feet, cover as much surface area as possible between the ball mounds to the heel. Be sure to focus some attention on the arches, and utilize a degree of pressure that feels sustainable(MFR work should never feel painful). You can roll forwards and backwards following the contours of your feet, as well as side to side with a cross-fiber approach.